Slygo

The 7th SuperSix

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13/12/2009 at 19:45
where's your pic gone LB
27/12/2009 at 19:52
Andy - I know you have said before that you are concerned about those Ethiopians getting hold of your training plan but can you pass on any tips & advice?
26/01/2010 at 00:46

After a bit of a low spell following Christmas I got stuck into some serious training from the 2nd January, though decided to not do any real long runs as yet and concentrated on getting tuned up for the Brass Monkey half which I ran yesterday.

I ran a very even paced race, and beat my pb in the process, I'm now down to 1:17:50 for HM, taking 35 seconds off last years GNR, which in turn was nearly a minute off the previous pb. This despite not taking a break from the training plan apart from having Saturday off, though did have a cheeky 6 pints before during and after the Donny game.

26/01/2010 at 00:47

If anyone is remotely interested you can look through my training so far with this link

http://www.fetcheveryone.com/training.php

26/01/2010 at 00:59

What I propose to do for the next 13 weeks or until people get bored of me is to publish my plan for the forthcoming week which i will update with what I have actually done as things quite often change.

So here goes for Week One.

Monday - at work all day so on treadmill - 45 minute recovery run.
45 mins recovery - 6.1 miles at @ 7:14 pace.

Tuesday - attending a funeral in morning and football in evening - hope to get 8 to 10 miles in at some point through the day.
10.6 miles @ 6.58 pace

Wednesday - work all day - 45 minutes on treadmill, maybe using a hill programme: 6 miles.

Thursday - Club time trial night - 5 miles at 10km pace or close to, maybe do a couple of steady miles afterwards to warm down and keep mileage up.

Friday - Slow starting long run dependant on how I feel, maximum 14 miles.

Saturday - all day at work - treadmill for an hour, steady paced, @ 8.5 miles

Sunday- all day at work - treadmill for an hour, intervals @ 9 miles

After totting up it looks like roughly being a 55 to 60 mile week, which is what I've averaged these past three weeks

Edited: 26/01/2010 at 15:36
27/01/2010 at 13:31

Ha ha, your recovery pace is my 10k pace.

Good luck, Andy.

What is your target for London? Do you have any marathons between now and then, or are you purely focussing on London?

27/01/2010 at 15:48

So here goes for Week One.

Monday - at work all day so on treadmill - 45 minute recovery run.
45 mins recovery - 6.1 miles at @ 7:14 pace.

Tuesday - attending a funeral in morning and football in evening - hope to get 8 to 10 miles in at some point through the day.
10.6 miles @ 6.58 pace

Wednesday - work all day - 45 minutes on treadmill, maybe using a hill programme: 6 miles.
6.58 miles doing hill reps

Thursday - Club time trial night - 5 miles at 10km pace or close to, maybe do a couple of steady miles afterwards to warm down and keep mileage up.

Friday - Slow starting long run dependant on how I feel, maximum 14 miles.

Saturday - all day at work - treadmill for an hour, steady paced, @ 8.5 miles

Sunday- all day at work - treadmill for an hour, intervals @ 9 miles

After totting up it looks like roughly being a 55 to 60 mile week, which is what I've averaged these past three weeks

27/01/2010 at 16:07
kaysdee www.justgiving.com/kelly-dodds wrote (see)

Ha ha, your recovery pace is my 10k pace.

Good luck, Andy.

What is your target for London? Do you have any marathons between now and then, or are you purely focussing on London?


London target ? I know what I want to say but the thought of actually trying to do is a little frightening at moment. I'll give some targets to hopefully strike off en route..

Sub 3:00 - Always first aim
Sub 2:55 - Happy enough.
Sub 2:50 - Very pleased.
Sub 2:49:43 - Course pb
sub 2:48:06 - Pb
Sub 2:45 - Doing cartwheels

27/01/2010 at 16:08

Races between now and then:

14th Feb: Stamford 30km
14th Mar: Kilomathon 26.2 km
21st Mar: Retford HM
18th Apr: Rampton 10km

29/01/2010 at 10:44

So here goes for Week One.

Monday - at work all day so on treadmill - 45 minute recovery run.
45 mins recovery - 6.1 miles at @ 7:14 pace.

Tuesday - attending a funeral in morning and football in evening - hope to get 8 to 10 miles in at some point through the day.
10.6 miles @ 6.58 pace

Wednesday - work all day - 45 minutes on treadmill, maybe using a hill programme: 6 miles.
6.58 miles doing hill reps

Thursday - Club time trial night - 5 miles at 10km pace or close to, maybe do a couple of steady miles afterwards to warm down and keep mileage up.
4.12 miles before pulling up with hamstring problem

Friday - Slow starting long run dependant on how I feel, maximum 14 miles.

Saturday - all day at work - treadmill for an hour, steady paced, @ 8.5 miles

Sunday- all day at work - treadmill for an hour, intervals @ 9 miles

After totting up it looks like roughly being a 55 to 60 mile week, which is what I've averaged these past three weeks

29/01/2010 at 10:47
It's happened again, I put a plan together and it goes t*ts up. Hamstring went last night, no idea how long it's going to stop me running but feels like a bad one, just as I was picking up the training. Even if it's just the weekend it's 30 important miles lost including a long run and an interval session.
29/01/2010 at 19:53
Andy - Never nice to read, fingers crossed it`s not as bad as you think. Hope it`s not too long before you are running again. 
31/01/2010 at 21:59
Andy - Hope the injury is not as bad as you think. Have you been to see a physio??
01/02/2010 at 14:43
Had massage this morning, seems to think it's more likely a pull and tightness than a full blown tear, he felt the tightness had eased following the 45 minutes of work he put into it, so fingers crossed.
05/03/2010 at 16:31

Gives the thread a little nudge

09/03/2010 at 13:55
I abandoned it due to lack of interest mate

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